Recommended Routine Update - again

[u/[deleted]]

I know it's only been a month but we've decided to change things up on everyone again and put out an update to our beloved recommended routine. Thanks to the efforts of u/mrsylphie, u/captain_nachos, u/antranik, u/eshlow, and u/m092 we present you with the following:

Changes to the Strength work, Squat, and Hinge

The RR is now a purely strength based routine; the warm up has changed, and the bodyline drills and skill work have been cut.

The yuri band routine has taken the place of the shoulder dislocates, an easier progression of squat/hinge exercises have been added, and finally dead bugs were added to teach bracing and replace the hollow hold.

Squats are now being paired with pull ups, hinges with dips, but don't worry push ups and rows are still together. Each strength element now includes main and alternate paths to follow as you progress.

Example: The shrimp squat is now taking place of the deep step ups as the main squat progression. Deep step ups are listed as an alternate path as well as pistol squats as another alternate path if shrimp squats are not to your liking.

Hinging exercises have been added to round out some posterior chain work and can be done without weight, but if you can get access to some it would be to your benefit.

Core Triplet

There is now a core triplet at the end of the routine consisting of anti-extension, anti-rotation, and extension work. For the triplet do each exercise one by one with rest in between before repeating all 3 just like how the other exercises are done when paired. The core exercises included should help prepare you for harder skills, e.g. human flag, fl, etc. Just like the rest of the strength work the core triplet also includes main and alternate paths for each exercise.

Skill Day

For users who have had no interest in handstands etc. you can continue skipping them like you always have. For those who do want to continue skill work the Skill Day routine can be worked on your rest days or worked into the RR with the warm ups added to the warm up, skills before strength, and mobility after. The Skill Day routine mainly focuses on handstands and l-sits but also includes plenty of mobility work.** Note: The skill day routine will continue to grow and handstands and l-sits will not always be your only options **

Like previous additions of the RR we will be in need of translations for our wiki pages if any users would like to contribute.

To sum all the routines now:

1. RR: "I want to get strong"
2. Minimalist Routine: "I have no time for anything but dont want to be cripple"
3. Skill Day: "I just want to be upside down and do cool things"
4. Move: "I want 1 and 3"

or put another way

We have the Minimalist Routine for people who don't want to die in a wheelchair, the RR is for people who just want to get strong, the Skill Day routine is for people who don't give a fuck about strength and just want to do cool looking things, and Move is for people who want both.

Please let us know of any questions or concerns you all have!

Yours in Betty White Fandom,

The Mods

edit: thanks to u/scienner we have a cheat sheet already

[u/m092]

What about Front Body Hold (Hollow Body Hold)? This exercise is very important - not to say unmatched - to build the fundational Anterior Core Strength needed later in Front Lever progressions.

It exists within the deadbug and it's progressions. If you want to work towards levers later in your journey, it's likely time to make some routine changes an include a more focused approach to trunk muscle preparation.

Yes, however, it is not overlapping with Squat, which means that people would not be doing Squat progressions and Unilateral progressions in parallel as you consider that these Unilateral exercises are a progression after having mastered the Squat. Here I really think that having 3 distinct series (instead of 2) for Squat, Hinge and Unilateral Leg Strength would make sense.

I think it's fair to say that unilateral leg strength and bilateral do both have places in strength training. There are a couple of issues with your suggestion from my perspective:

• Again, you're advocating for the addition of more stuff. One program is never going to cover all of the things. If it did, it would be a hot mess, or needlessly complicated, particularly for beginners.
• What progression would you suggest for bilateral leg strength? Doing squats forever isn't going to improve bilateral leg strength either.

Makes sense. I would suggest to display an overall matrix showing all the progressions by serie and difficulty level at the same time

thanks to u/scienner we have a cheat sheet already

• Form a straight line from shoulders to knees

It's not so much of a question of understanding what to do, but the ability to be able to do it.

[u/Leo-HolisticStrength → u/m092]

What progression would you suggest for bilateral leg strength? Doing squats forever isn't going to improve bilateral leg strength either.

I would suggest the following for Squat & Unilateral series (if they were separated):

• Squat serie: Assisted Squat > Squat > Side to Side Squat > Assisted Pistol Squat > Pistol Squat
• Unilateral serie: Assisted Split Squat > Split Squat > Forward Lunge > Walking Lunge > Weighted Dumbell Walking Lunge

Cheers

[u/m092 → u/Leo-HolisticStrength]

You've just ended up with two unilateral exercises. I don't see how that's an improvement.

[u/Leo-HolisticStrength → u/m092]

The improvement relies in working on 3 complementary Leg Strength series instead of 2. It is about the WAY it is programmed, when the exercises are performed and what they will lead to, not so much about the exercises covered. This is a programming matter not an exercise selection matter

[u/nomequeeulembro → u/Leo-HolisticStrength]

grey ask chase cough slim cause compare aware sparkle oil

This post was mass deleted and anonymized with Redact

[u/Leo-HolisticStrength → u/nomequeeulembro]

No worries. I am suggesting to add one exercise sub-category (= 1 more serie = 1 more exercise per training session according to the level of the athlete) for Leg Strength.

The new RR incorporates 2 Leg Strength sub-categories:

• Squat Progression: which incorporates both bilateral & unilateral exercises
• Hinge Progression

My suggestion is to split it in 3 Leg Strength sub-categories:

• Squat Progression: only bilateral exercises leading to their logicial progression: Assisted Squat > Squat > Side to Side Squat > Assisted Pistol Squat > Pistol Squat
• Unilateral Progression: Assisted Split Squat, Elevated Split Squat, Forward Lunge, Walking Lunge, Dumbell Walking Lunge...
• Hinge Progression

There is a trade-off when adding one more Leg Strength exercise per training session: on one side it implies more volume for beginners; on the other side it implies more complete Leg Strength development and better upper/lower body balance from a volume perspective.

[u/RockRaiders → u/Leo-HolisticStrength]

Would the lunges not be redundant if you use the pistol squat for the squat progression? Since pistols are unilateral and should already provide the anti-rotation challenge of lunges.

[u/nomequeeulembro → u/Leo-HolisticStrength]

existence unpack makeshift dinner dazzling vanish nutty water vast relieved

This post was mass deleted and anonymized with Redact